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Therapeutic Exercise in Rolling Meadows | corrective exercise, endurance training, resistance training, flexibility training | improve circulation, improve coordination, improve balance, relaxation, improve muscle strength

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224-245-4376

Continental Athletic Club
1701 Golf Road

Rolling Meadows IL 60008

***We are now in our New Office Location... Sub-Basement (take elevator to SB) below newly renovated gym next to the racquetball/basketball courts ***

     

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Therapeutic Exercise

 

 

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Rehabilitation Exercies

Rehabilitation is the process to regain full function following injury and involves restoring strength, flexibility, endurance and power. It is achieved through various exercises and drills. Rehabilitation is as important as treatment following an injury but unfortunately is often overlooked. The aim of a rehabilitation program is to regain pre-injury levels in all aspects of physical fitness. A full rehabilitation and strengthening program is essential to ensure full recovery and in order to prevent re-injuries. Select the options below to view exercise demonstrations:

 

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Foam Roller Exercises

Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you. In most cases this is done using a foam roller - a cylinder of dense foam. Foam rollers can also be used to perform other exercises too, such as balance and core strengthening exercises.

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Plyometrics

Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which works to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes.

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Stretching Exercises

Stretching exercises for the foot, ankle, lower leg, thigh, hip, groin, shoulder, neck, upper arm and elbow. We also explain flexibility and the various types and methods of stretching.

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Principles of rehabilitation

Regardless of the type of sports injury, the principles of rehabilitation are often the same. We recommend seeking professional advice before embarking on any rehabilitation program. It is important to understand that everyone is different and will respond to different exercises and treatment regimes at different rates.

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Knee Exercises & Knee Rehabilitation

We have also categorised them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. Exercises for specific injuries:Hamstring strain, Patellofemoral pain syndrome and ACL injury

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Hip & Groin Exercises

We have hip and groin exercises for rehabilitation of specific injuries including groin strain. Click here for hip & groin stretches. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.

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Shoulder Exercises

We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring.

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Arm & Elbow Exercises

We have exercises for rehabilitation of specific injuries for example tennis elbow exercises and golfers elbow exercises. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.

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Wrist & Hand Exercises

We have exercises for rehabilitation of specific injuries such as Carpal Tunnel Syndrome. We also have general wrist and hand exercises below. Select from the articles below to view videos and coaching tips on these wrist and hand rehabilitation exercises.

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Core Strengtheng Exercises

Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.

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Back Exercises

Select from the links below to view specific exercises to strengthen the back muscles. For prevention of back injuries and back pain then core strengthening and pilates type exercises are often recommended. It is important to get advice before doing back exercises as back injuries could be made worse by doing the wrong exercises.

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Pilates Exercises

It is important pilates exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.

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Lower Leg & Ankle Exercises

Lower leg and ankle exercises

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Free Weights Exercises

Free Weights Exercises

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Resistance Band Exercises

Resistance Band Exercises

All Shoulder Exercises

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Abduction in Scapula Plane

Abduction in the scapular plane works the front deltoid and supraspinatus muscles. Like a lateral raise shoulder exercise but with the arm slightly forwards at 45 degrees to the body. The arm is lifted upwards with a straight elbow.

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Ball Catches

The Ball catch shoulder exercise requires a partner to help. It works the shoulder blade stabilizing muscles and the core muscles of the trunk. The athlete catches the ball in one hand, returns it so it can be thrown back to the opposite arm.

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Bilateral Extension Shoulder Exercise

The aim here is to increase mobility and strengthen downward rotators and of the scapula. Start just in front of the body and pull the arms backwards, squeezing the shoulder blades together and down. Keep the elbows straight.

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Bouhler Shoulder Exercises

Bouhler exercises are excellent for the shoulder blade muscles and the middle of the back particularly in the early stages. Isometric or static contractions are done with the arms in various positions against a wall. Makes sure elbows are straight.

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External Rotation with Retraction

This exercise strengthens the rhomboids and middle trapezius. With the arms by the sides and the elbows bent, the athlete holds a resistance or elastic band between their hands and rotates outwards.

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Scapula pull down shoulder exercise

The scapula pull down shoulder exercise strengthens the muscles around the shoulder blade. Small movements are required with the emphasis on moving the shoulder blade rather than the whole shoulder or arm.

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Scapula Upwards Rotation Shoulder Exercise

The scapula upwards rotation works the scapula rotators. With a light weight or dumbelle in the hand and thumb facing forwards, the athlete raises the arm, at a 45 degree angle to the body ensuring the shoulders are not shrugged during.

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Seated Row Shoulder Exercise

The seated row works the rhomboids and middle trapezius muscles using a resistance band. The athlete sits with the band looped around the feet. They pull the arms back, bending the elbows, until the hands are level with the chest.

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151 Drill

The 151 drills exercise works the scapular, triceps and core stabilizers. The athlete goes on hands and knees. Whilst shifting the weight from side to side the athlete slaps the ball from one hand to the other in quick succession.

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Bent Over Row Shoulder Exercise

The bent over row exercise works the upper and mid back muscles. The centre of the band is positioned under the foot and the ends are held in each hand. The athlete pulls upwards on the band, bending the elbows out behind them.

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Chest Pass

The chest pass shoulder exercise improves explosive strength of the upper body. The athlete stands one meter from a rebound net or partner and forcefully throws a medicine ball from chest height with both hands then repeat.

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Diagonal Plane Exercises

The athlete holds one end of a resistance band starting with the arm raised out to the side above shoulder height. The arm is pulled down across the body so that hand reaches the other hip. It is important the athlete maintains joint stability.

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Extension in prone with dumbell

Shoulder extension in a prone lying position (on the front) to strengthen the posterior shoulder muscles and the back. Keeping the scapula depressed the athlete moves the arm and weight out backwards and upwards.

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Front Raise Shoulder Exercise

This front raise requires a resistance band and strengthens the front of the shoulder, specifically the anterior deltoid muscle. The athlete places one end of the elastic band under one foot and lifts the arm forwards and upwards.

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Hand Walking on Treadmill / Stool

This exercise can either be carried out on a treadmill or a stool with casters or wheels. The athlete walks on their hands either supporting their weight on the stool or walking on their hands on a treadmill in the gym.

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Hands Up / Robbery Shoulder exercise

The Hands Up Robbery shoulder exercise strengthens the lower trapezius. Stand with the hands by the sides then bend the bend the elbows to bring the hands up, palms forward. Make sure the shoulder blades are squeezed together.

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Isometric Shoulder Exercises

Isometric shoulder exercises involve contracting the muscle without moving the arm. They are used most often in the very early stages of rehabilitation where exercises involving movement may cause pain.

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Lat Pull Down Shoulder Exercise

This lat pull down shoulder exercise uses a resistance band to improve latissimus dorsi muscle strength.

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Lateral Raise Shoulder Exercise

The lateral raise exercise uses a resistance band to strengthen the deltoids.

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Lateral Rotation Abduction

Shoulder exercise - Lateral rotation in abduction using a resistance band. Also known as the External Rotation in standing.

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Lateral Rotation Band Abduction

This lateral rotation exercise strengthens the rotator cuff and requires a resistance band

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Lateral Rotation in Side Lying

The Lateral Rotation side lying exercise works the glenohumeral joint, inparticular the rotator cuff muscles.

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Lateral Rotation Prone

Lateral (external) rotation exercises strengthen the rotator cuff muscles.

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Lawn Mower Shoulder Exercise

The lawn mower is a good shoulder exercise used to improve scapular stabilization using a resistance band.

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Medicine Ball Alphabet

This medicine ball drawing exercise strengthens the deltoid and the rotator cuff muscles.

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Medicine Ball Balance Shoulder Exercise

This exercise focuses on scapular stabilization with an emphasis on balance.

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Medicine Ball Rotation - Seated

The medicine ball rotation shoulder exercise involves catching and throwing a ball using internal shoulder rotation to strengthen the rotator cuff muscles.

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Medicine Ball Rotation - Supine

The medicine ball rotation strengthens the rotator cuff muscles of the shoulder.

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Medicine Ball Rotation From Behind

This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically

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Overhead Toss Shoulder Exercise

This shoulder exercise enhances the co-ordination of the shoulders and trunk.

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Pec Fly

This exercise strengthens the chest muscles using a resistance band.

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Pendulum Exercises

The aim of Pendulum exercises is to mobilize the shoulder joint in the early stages of rehabilitation.

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Plyometric Push Ups

This plyometric push-up exercise is great for improving upper body strength and explosive power

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Pole Mobility Shoulder Exercises

Wand exercises use a long pole such as a broom stick to move the injured arm. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout it's range of motion.

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Prone Fly Shoulder exercise on Swiss Ball

The prone fly shoulder exercise strengthens the rhomboids and the middle trapezius.

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Prone Horizontal Abduction

The horizontal abduction exercise works the scapular stabilisers, as well as two of the rotator cuff muscles.

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Push Up against a Wall

The Push-up performed against a wall strengthens the chest muscles and is a 'plus' is added, the scapula muscles can also be activated.

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Resistance Band Pullover Shoulder Exercise

The pullover exercise uses a resistance band to work the chest muscles (pecs) and lats.

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Reverse Fly Shoulder Exercise

Reverse fly using resistance band works the middle trapezius and rhomboids at the back of the shoulder.

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Scapular Protraction Shoulder Exercise

This scapula protraction exercise works the Serratus Anterior muscle.

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Scapular Squeeze Shoulder Exercise

In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius.

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Seated Push Up Shoulder Exercise

The seated push up exercise works on the scapulothoraic body segment.

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Serratus Punch

The Serratus Punch exercise is designed to strengthen the shoulder blade protractors such as Serratus Anterior

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Shoulder Step Ups

The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior.

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Standing 90/90 External Rotation

The external rotation exercises help to strengthen the rotator cuff muscles.

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Standing 90/90 Internal Rotation

This exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles.

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Standing Chest Press Shoulder Exercise

This exercise strengthens the serratus anterior and increases shoulder flexibility. A resistance band is required for this exercise.

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Superior Capsule Stretch

To stretch the top of the shoulder a rolled up towel can be placed between the bent elbow and the body. The other hand pulls the elbow inwards.

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Supraspinatus Active Stretch

This exercise stretches the Supraspinatus muscle which is one of the rotator cuff muscles.

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Swiss Ball Stabilization

This is a plyometric exercise which challenges shoulder stability.

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Tricep Extension with Band

The tricep extension shoulder exercise works the Triceps Brachii muscle.

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Upper Extremity Ball Stabilization

This exercise strengthens the scapular stabilizers and the triceps.

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Wobble Board for Shoulders

Wobble board exercises for shoulder stability.

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Wood Chops shoulder exercise

The wood chop shoulder exercise improves the upper body strength and explosive strength.

Core Strengthening Exercises

Beginners’ core strengthening exercises

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Foot Lift

Core stability foot lift exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.

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Hip Flexion with knee extension

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Knee Extension

Core stability knee extension exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.

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Single leg Fall-out

Core stability single leg fall exercise.Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Toe Pointing

Core stability toe pointing exercise.While sitting on the mat stabilize yourself with your arms out behind you, hands on the floor

Intermediate core strengthening exercises

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The Bridge

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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The Clam

The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries

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Hip Flexion

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Prone Straight Leg Raise

This is another exercise that is carried out on your front and is aimed to stress the posterior (back) muscles,

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Single Leg Stretch

Core stability single leg stretch exercise.This exercise tests you hand foot coordination while testing your core with movements in opposite directions.

 

 

Advanced core strengthening exercises

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Abduction

Core stability abduction exercise.Lie on your side resting your head on your hand/arm. Stabilize yourself with your upper hand on the mat in front of you.Keep both legs straight and together, one on top of the other.

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Front Crawl

Core stability front crawl exercise.This exercise specifically works the posterior muscles such as the Latissimus dorsi and gluteals to help align the body correctly.

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The Plank

Core stability exercise the plank.This is a highly challenging exercise that should only be attempted after achieving the initial plank exercise.

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The Plank Progression

Core stability exercise the plank progressed.plank-progressionThis is a highly challenging exercise that should only be attempted after achieving the initial plank exercise

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Side Kicks Advanced

Core stability exercise advanced side kick.This is a superb exercise for challenging your balance and core whilst on your side

 

Ankle exercises

Active Ankle Eversion

Ankle eversion is the movement of turning the sole of the foot outwards and is controlled by the peroneal muscles on the outer calf.

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Active Ankle Mobility

Active ankle movements such as these are great in the early stages after an ankle injury. They will help to increase ankle movement and also pumping the ankle up and down will help reduce swelling.

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Ankle Eversion with Band

Ankle eversion is also sometimes known as supination and is the movement of turning the foot so the sole faces outwards (away from the other foot). A resistance band is very useful for ankle exercises.

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Calf Raise on Step

The calf raise is a widely used exercise to strengthen the calf muscles. There are many variations and resistance machines are also available.

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Dorsi flexion with band

Dorsiflexion is the movement of pulling the foot upwards. Using a resistance band to perform this movement will strengthen the shin muscles.

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Eccentric Heel Drop

The eccentric heel drop places the emphasis of the movement on the downward phase so that the calf muscles must contract as they lengthen to control dorsiflexion.

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Heel Toe Balance

The heel toe balance exercise, sometimes called a tandem stance is designed to start to work on proprioception and balance. This is a good build-up to wobble board work.

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Heel Toe Walking

Heel toe walking is a great exercise for the ankle and calf muscles. It will strengthen all muscles of the lower leg, as well as help improve proprioception or balance.

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Hopping Exercises

Hopping exercises are important in late stage rehabilitation in lots of sports. They help to improve balance, proprioception and explosive strength.

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Isometric Inversion & Eversion

Isometric inversion and eversion. This exercise is used to begin to strengthen the ankle invertors (tibialis posterior) and evertors (peroneals) in the early stages of treatment.

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Medicine Ball Catch

The medicine ball catch exercise is designed to challenge the single leg balance with an unknown. This develops proprioception after lower limb injuries.

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Plantar flexion with band

Plantar flexion is the ankle movement of moving the foot down, pointing the toes away from the body. Using a resistance band is an early stage exercise for calf strengthening.

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Posterior Tibialis Exercise

The posterior tibialis exercise targets this muscle specifically by combining the two movements which it performs. This muscle may need strengthening to help reduce overpronation.

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Proprioception Exercises

Proprioception is our sense and awareness of the position of our body parts and is closely linked to balance. Having good proprioception helps to reduce the risk of injury.

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Resistance Band Inversion

Inversion (also known as pronation) is the movement of turning the foot so that the sole faces inwards. A resistance band is great for this exercise and other ankle exercises.

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Resistance Band Jump

The resistance band jump exercise is a great late stage proprioception test! Hops and jumps can be used in the early stages but using the band adds an extra challenge

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Resisted Eccentric Inversion

Resisted eccentric inversion is a great exercise for using after ankle sprains to help reduce the chance of future injuries.

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Seated Calf Raise

The seated calf raise exercise is used to strengthen the calf muscles, especially Soleus. It is an early stage exercise which can be progressed to standing once this is pain free.

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Step Back

Step back exercises can be used as late stage ankle exercises to increase push-off strength, but will also work the hip and bum muscles.

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Stork Balance

The stork balance is a simple single leg balance exercise, although various progressions can be added to make it more difficult. It improves balance and proprioception.

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Strengthening Exercises for the Foot

The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.

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Toe Raise

Toe raise or foot raise exercises work the shin muscles at the front of the lower leg. This is an early stage exercise which can be progressed using a resistance band.

 

Knee, Thigh & Hamstring Exercises

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Assisted Knee Flexion

This exercise helps to increase the range of knee flexion available at the joint. It is designed for the early stages of rehabilitation after a knee injury or surgery.

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Eccentric squats

Eccentric squat knee exercises target the hamstrings, glutes and quads.

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Hamstring Catches

Single leg catch exercises for hamstrings. This starts to strengthen the hamstrings eccentrically or as they lengthen.

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Hamstring Curls

This exercise works the hamstring muscles and can be progressed to use weights depending on the state of the injury.

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Heel drop knee exercise

Heel drops to the front, side and back work the front of the thigh of the standing leg.

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Heel Slides

This is a knee mobility exercise to increase the range of knee flexion at the joint. It is suitable for early stage rehabilitation after injuries and surgery.

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Isometric Quad Prone

This exercise strengthens the quads at the front of the thigh. It is for the very early stages of a knee injury or quad strain.

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Isometric Quads

Isometric quad exercises aim to strengthen the quads by contracting the muscle, with no, or very little movement of the knee joint.

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Knee Extension with Band

Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.

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Knee Extension with Band

Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.

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Lateral Lunge

By using a medicine ball in the lateral lunge (side lunge) the athlete is able to add weight to the exercise as well as using it to aid balance.

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Lunge

This exercise is ideal for not only strengthening the muscles of the lower extremity but also for burning calories!

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Lunge on Step

By raising the uninvolved leg on a step the athlete adds more weight to the leg being worked on.

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Lunge with ball

A ball can be used with a lunge to help with balance and to add extra weight.

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Norwegian hamstring curl

The Norwegian hamstring curl (or nordic curl) requires either a partner or gym equipment to lock the lower legs securely.

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Plié

The Plié is a wide squat exercise with the knees pointing outwards. The back should remain straight during the Plié and the pelvis should not til backwards.

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Prolonged Knee Extension Sitting

This exercise is used to help regain full knee extension. Often after a severe knee injury or after surgery it is not possible to fully straighten the knee

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Prolonged Knee Flexion Sitting

This exercise is used to increase knee flexion. Sometimes after a knee or thigh injury or after surgery on this area it is not possible to fully bend the knee.

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Seated hamstring curl

Seated or supine hamstring curl exercise using a resistance band.

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Sit to Stand Exercises

This is a simple exercise that works the quadriceps in the early stages of rehabilitation after a knee injury. It is also helpful for the elderly to maintain quad strength.

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Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.

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Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.

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Squat with Band

The resistance band provides lateral or sideways resistance to add another dimension to the squat exercise.

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Standing hamstring curl

Standing single leg hamstring curl (leg curl). Start slowly then get faster as your gain in confidence.

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Static hamsting exercises

Static or isometric hamstring exercises can be used in the early stages of rehabilitation for a knee injury or a hamstring strain to help prevent muscle wasting.

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Straight leg ball pick up

The straight leg ball pick up strengthens the hamstring muscles in a stretched position.

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Terminal Knee Extension

This exercise increases the weight-bearing strength of the quadriceps.

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Vastus Medialis Oblique Rehab

VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh.

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Wall Squats

The wall squat exercise is an slightly easier alternative exercise to the squat. By using the wall some of the body weight is supported.

Hip & Groin Exercises

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Adductor Stretch - Sitting

This sitting adductor stretch, or sitting groin stretch, stretches the short groin muscles, which do not cross the knee joint.

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Adductor Stretch - Standing

This groin stretch mainly stretches the long groin muscles which run from the pelvis down to the knee. Isolating the shorter groin muscles can be achieved with a bent knee groin stretch.

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Alternate Leg Hip Extension

The alternate leg hip extension exercise is similar to a bridge but a little harder as it alternates weight between single legs

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Bent Leg Hip Flexion With Band

Hip flexion is the movement of bringing the thigh forwards. Performing this exercise with the knee bent reduces the input from the quads and uses mainly the Iliopsoas muscle.

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Bridge Exercise

The bridge exercise is a great one for strengthening the bum muscles and the hamstrings. It can be used in rehabilitation and also for toning purposes.

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Clam Exercise

The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries

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Eccentric Hip Adduction Exercise

Eccentric exercises focus on strengthening the muscle whilst it lengthens (rather than shortens). This happens to control a movement. So in this case a therapist applies a force and the patient slows it down.

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Figure 4 Lift

The figure 4 lift exercise works the external hip rotators (sometimes also called lateral hip rotators) which are found in the buttocks!

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Glute Stretch on Back

This glute stretch is great for stretching the buttocks for rehabilitation purposes as it is in a lying position and the amount of stretch can easily be controlled.

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Good Mornings

Good mornings are a well known exercise to strengthen the hip extensor muscles. Be careful with this one if you have a history of any back pain.

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Hip Abduction Lying

The lying hip abduction exercise works the hip abductor muscles on the outer thigh and hip

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Hip Abduction with Band

The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.

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Hip Adduction Against Gravity

Hip adduction exercises involve moving the thigh inwards across the line of the body. Laying on the side of the leg to be worked means gravity can be used to increase resistance.

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Hip Adduction with Band

Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.

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Hip Extension from Prone

The hip extension in prone exercise may also be known as a reverse straight leg raise. It is a good starting point for strengthening the glute and hamstring muscles.

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Hip Extension on all fours

Hip extension exercises such as this work the glute muscles (buttocks) and the hamstrings at the back of the thigh. This is an early stage exercise as no weight is added, only gravity is used as resistance.

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Hip Extension with Band

Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.

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Hip Raise

The hip raise exercise (sometimes called hip drop or hip hitch) is a great one for runners suffering with hip or knee pain. It strengthens the muscles responsible for the level of the hips when standing on one leg.

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Isometric Groin Exercises

Isometric groin contraction exercises involve a contraction of the inner thigh muscles, without movement of the hip joint. They are a great way of starting to load the groin muscles in the early stages of rehabilitation.

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Isometric Hip Abduction

Isometric exercises are muscle contractions without movement (static contractions). Isometric hip abduction means contracting the muscles which move the thigh outwards.

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Isometric Hip Extension

Isometric exercises involve muscle contractions with no movement of the body part (static contractions). Hip extension can be performed as shown here to work the buttocks!

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Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

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Lateral Hip Rotation with Band

This lateral rotation (external rotation) exercise works the muscles in the bum, called the glutes. It is helpsful for people whose knees rotate inwards when running!

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Long Adductor Stretch Sitting

The long adductor muscles are two of the groin muscles which cross the knee joint. To stretch them the knee must remain straight.

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Medial Hip Rotation with Band

The medial rotators (sometimes called internal rotators) are muscles around the hip which turn the thigh inwards. They can be worked using a resistance band, as shown here.

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Piriformis Stretch on Back

The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.

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Straight Leg Raise Exercise

The straight leg raise (SLR) exercise is a common exercise which is used in the early to mid stages of rehabilitation for knee, hip and thigh injuries. It works the hip flexor muscles.

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Tensor Fascia Latae Stretch 1

The tensor fascia latae is a small muscle on the outer hip, at the top of the IT band. It can be difficult to stretch so you may need to experiment with this position slightly until you can feel a stretch.

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Tensor Fascia Latae Stretch 2

The tensor fascia latae muscle is found at the outer hip, at the top of the IT band. It can be stretched in a seated position as shown here.

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Thomas Hip Flexor Stretch

This stretch is named after the thomas test which is used to assess for tight hip flexor muscles. The stretch is the same position, but held for a longer period to increase muscle flexibility.

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Walking Abduction with Band

Walking hip abduction is an exercise which uses a resistance band to strengthen the glute muscles and prevent the knees falling in when running and squatting etc.

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Wide Leg Squat

Performing a squat in a wide leg position works the adductor muscles (groin) more than a conventional squat.

 

Back Stretching Exercises

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Back Stretches

Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers.


                Rotation Stretch

Rotation mobility exercise for the lower back.

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Cat Stretch

Cat stretch. These types of stretching exercises are similar to those used in yoga.

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Side Stretch

The classic side stretch for all the muscles on the side of the body, from arm down to hip.

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Latissimus Dorsi Stretch

The lats are regularly left out of stretching routines, however, all it takes is a simple stretch like this or kneeling on the floor.

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Lower Back Stretch

Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers.

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Lower Lumbar Rotation

This exercise aims to increase the flexibility of the lower lumbar muscles. The weight of the leg provides the stretch but it can be increased by using the hand.

Back Exercises

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Bent Over Row

This exercise is similar to the single arm row. It is important that good posture is maintained throughout.

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Dorsal Raise

The dorsal raise is a form of back extension exercise which works the extensor muscles on either side of the spine.

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Dumbbell Pullovers

The dumbbell pullover works a number of major muscles in the upper body, including the Pec Minor and Latissimus Dorsi, as well as the Triceps.

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Good Morning

The good morning exercise is so named becuase it resembles bowing to say good morning to someone. It is a very hard exercise on the back especially so should not be performed by anyone with back problems.

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Resistance Band Pullover Exercise

The pullover exericse strengthens the Latissimus Dorsi muscles which are found on either side of the mid to lower back and attach to the upper arm.

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Single Arm Row

The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.

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Straight Leg Dead Lift

The straight leg deadlift is also sometimes known as a stiff-legged deadlift or Romanian deadlift. It targets the hamstrings and back muscles.

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Swiss Ball Back Extension

The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.

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Upright Row

The upright row can be performed with a barbell or two dumbbells. It works muscles in the upper back, shoulder and the Biceps.

 

Arm & Elbow Exercises

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Bicep Curl at Different Angles

Varying the angle of the shoulder and also the rotation of the lower arm during Biceps Curls can change the emphasis onto different parts of the muscle.

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Isometric Biceps Exercise

Isometric biceps contractions (isometric elbow flexion) start to strengthen the biceps muscle and are really useful in the early stages of rehabilitation after an injury.

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Active Pronator Elbow Stretch

Pronator stretches work on increasing the flexibility of the pronator muscles in order to increase the range of supination available at the wrist / forearm.

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Active Supinator Elbow Stretch

This supinator stretch works to increase the amount of pronation (turning the palm down) by stretching tight supinator muscles which restrict this movement.

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Assisted Biceps Stretch

The assisted biceps stretch is used to increase elbow extension with the assistance of a therapist.

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Assisted Forearm Stretches

This exercise can be used to increase the rotation at the wrist, also known as supination. The patient uses overpressure from the other hand to increase the stretch.

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Bicep Curl with Resistance Band

This rehabilitation exercise is designed to strengthen the biceps muscle either in the mid stages of rehab or for those looking to increase muscle tone.

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Isometric Triceps

Static contraction of the triceps muscle at the back of the upper arm. Used in the early stages of rehabilitation.

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Partner Resisted Biceps Curl

A therapist or partner privides resistance while the athlete performs the bicep curl. This is a good early stage rehabilitation exercise

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Partner Resisted Triceps Exercise

The partner resisted triceps exercise (elbow extension) involves a partner providing resistance as the athlete tries to straighten the elbow. This is great for the early stages of triceps strengthening.

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Pronation & Supination with bar

Pronation and supination can be performed using a resistance band wrapped around some sort of short bar or pole as shown.

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Resistance Band Tricep Extension

This exercise works the tricep muscle. The athlete starts with the elbow bent and pointing to the ceiling and straightens the arm in a controlled manner.

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Resisted Supination / Pronation

Supination and pronation are the movements of turning the palm of the hand over. Supination ends with the palm facing up and pronation ends with the palm facing down.

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Tricep Dip on Ball

A tricep dip is a commonly performed exercise. Adding a swiss ball makes it more challenging for both the arms and the core muscles.

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Tricep Extension Supine

The tricep extension exercise shown here strengthens the Triceps Brachii muscle. It is sometimes also known as a skull crusher or jaw breaker!

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Tricep Kickbacks with band

The tricep kickback exercise can be performed with a resistance band as shown here, or with a dumbbell. It is a great mid-stage rehab exercise to isolate the triceps.

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Tricep Push Downs

The tricep push down exercise can be performed with a band as shown here or on some resistance machines.

 

Wrist & Hand Exercises

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Assisted Supinator Stretch

This stretch requires the help of a partner or therapist to stretch the muscles which supinate the wrist (turn the hand over).

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Finger Exercises with Rubber Band

Rubber band exercises are a great way for strengthening the finger extensors and is commonly used in treating tennis elbow injuries as the same muscles causing pain at the elbow, also control finger extension.

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Prolonged Wrist Stretches

This exercise aims to increase the range of motion into pronation and supination. Pronation is the movement of turning the hand so the palm faces downwards.

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Putty Exercises (Various)

Putty can be used to strengthen the small muscles of the wrist and hand. This is useful after injuries such as fracture to any of the small bones in the hand or a wrist, thumb or finger sprain.

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Ulna & Radial Deviation

Ulna and radial deviation are the movements of tilting the wrist from one side to the other.

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Wrist Extension

Wrist extension exercises are rarely used in weight training programmes, although it is a great exercise for rehabilitation of injuries such as tennis elbow and sprains/fractures of the wrist.

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Wrist Flexion

This wrist flexion exercise can be performed with a dumbbell as shown, or with a resistance band. It is great for strengthening the wrist flexor muscles of the forearm after wrist and elbow injuries.

Gym Ball - Swiss Ball Exercises

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Swiss Ball Back Extension

The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.

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Swiss Ball Crunch

The swiss ball crunch is a very popular exercise which works the abdominal muscles. Performing the exercise on an unstable surface such as the swiss ball helps to improve core stability too.

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Swiss Ball Hamstring Curl

The swiss ball hamstring curl is an alternative to resistance machine and rehab band versions of this exercise. Performing this with both legs can be progressed to using a single leg.

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Swiss Ball Inner Thigh

The inner thigh exercise works the groin muscles. It is a low intensity exercise which can be used in the early stages of a rehab programme for groin strain, provided it is pain-free.

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Swiss Ball Jackknife

The jackknife is a swiss ball exercise which works the abdominal muscles. It is quite a difficult, advanced exercise, so make sure you build up your abdominal and core strength before attempting this one!

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Swiss Ball Lunge

A swiss ball lunge exercise can be used to help those who do not have the strength or balance to perform an unsupported lunge. It will help to strengthen the thigh and buttock muscles.

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Swiss Ball Plank

The ball plank is a version of the plank exercise which works the core and abdominal muscles. Performing it on a ball rather than on the floor adds an extra dimension of difficulty.

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Swiss Ball Push-up

Swiss ball push-ups work the chest and upper arm muscles. They can be made more difficult by moving the ball further down the shins to increase the weight on the upper body.

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Swiss Ball Reverse Bridge

A reverse ball bridge exercise strengthens the hamstring and glute muscles which extend the hip.

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Swiss Ball Reverse Plank

The reverse ball plank is a slightly easier version of a plank on the swiss ball. The more of your legs which are supported on the ball, the easier it is.

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Swiss Ball Reverse Push-up

The reverse ball push-up is a moderate difficulty exercise, harder than the wall push-up but easier than the full swiss ball push-up exercise.

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Swiss Ball Roll Away

The swiss ball roll away exercise works the abdominal muscles. It is a lot harder than it looks if done correctly so start off with just a few reps!

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Swiss Ball Rotation

The swiss ball rotation is an abdominal exercise which focuses on the oblique muscles.

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Swiss Ball Side Crunch

The side crunch exercise works the oblique abdominal muscles, which help twist and side-bend the trunk

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Swiss Ball Single Leg Squat

A single leg swiss ball squat is a progression of the double leg squat. It is used freqently in knee rehabilitation programmes.

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Swiss Ball Tricep Dips

Tricep dips work the triceps muscle on the back of the upper arm. Doing the exercise on a swiss ball rather than a bench makes it more difficult.

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Swiss Ball Wall Push-up

Performing push-ups against a wall is an excellent activity for those who find traditional push-ups too challenging, as well as those in the early stages of shoulder rehabilitation.

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Swiss Ball Woodchop

The swiss ball woodchop is an abdominal exercise which focuses on the oblique muscles, which are used in twisting and side bending.

Foam Roller Exercises

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Abdominal Crunch

This is an advanced exercise for working the abdominal and core muscles. Lying on the front with the roller under the thighs the knees are pulled up towards the

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Adductor Muscles

This exercise gently massages the adductor muscles in the groin. The athlete rolls the inside of the groin over the roller applying more pressure

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Balance Exercise

This exercise develops balance and pelvic stability. The athlete balances on two rollers alternately raising the arms and legs.

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Bridge Exercise

This exercise strengthens the hamstrings, glutes and lower back. With the roller placed under the feet the athlete lifts the hips upwards.

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Calf Muscles

This exercise massages the calf muscles at the back of the lower leg. The leg is rolled over the roller along the full length of the muscles

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Hamstring Muscles

This foam roller exercise massages and applies myofascial release to the hamstring muscles.

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Iliotibial Band

This ITB band foam roller exercise performs a myofascial release and stretch on the iliotibial band which passes down the outside

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Latisimuss Dorsi

With the athlete positioned on their side the large latisimuss dorsi muscle can be worked.

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Lower Abs

This exercise strengthens the lower abdominal muscles. Lying on the back with the knees bent the roller is placed between the knees.

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Oblique Muscles

This exercise strengthens the oblique muscles. Lying on the back with the roller placed under the upper back

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Peroneal Muscles

Foam roller exercise for myofascial release and stretching of the peroneal muscles on the outside of the lower leg.

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Piriformis Muscle

The piriformis muscle is a deep outward rotating muscle in the buttock. It can become tight through over use.

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Press Up

A simple press up exercise can be performed using the foam roller. An easy version can be done on the knees

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Quadratus Lumborum

This exercise massages the quadratus lumborum muscle at the side of the lower back.

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Quadriceps

This exercise performs a myofascial release and stretch on the quadriceps muscles at the front of the thigh.

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Squat Balance

This is a variation of a standard squat exercise. A high level of balance is required.

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Upper Back

This exercise massages the thoracic or upper area of the spine.

 

 

 

 

 

 

 

 

 

 

 

 
 
Rolling Meadows Chiropractor. Dr. Thomas George provides Therapeutic Exercise, corrective exercise, endurance training, resistance training, flexibility training to patients suffering from improve circulation, improve coordination, improve balance, relaxation, improve muscle strength in Schaumburg, IL, Arlington Heights, IL, Inverness, IL, Barrington, IL. Schaumburg, IL Chiropractor providing Therapeutic Exercise in Rolling Meadows, Illinois.